Proper nutrition. Protein

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

We continue the topic of articles on proper nutrition, the beginning of which can be found here, and today we will talk about proteins. Contrary to the popular belief that protein is needed only for muscle-building people, it is worth saying that protein is just as important a substance for our body as carbohydrates.

Proteins are natural organic substances composed of amino acids and play a fundamental role in the life of the body. Protein is the only source of amino acids for humans. Since many amino acids, such as leucine, isoleucine, valine and others, are not synthesized by our body, and the only option for their supply to us is food. Proteins play several major roles in our body:

• are the basis for building muscle tissue;
• are the material for the construction of all cells, tissues and organs;
• provide the body's immunity and act as antibodies;
• participate in the digestive process and energy metabolism.

Now that we have found out that protein is still important for us, we need to decide on its amount, since both a lack and an excess of protein can lead to disastrous results. But the average person not associated with the world of professional sports is not in danger of excess protein, a much more common problem is its lack. What is it fraught with? First, a violation of energy metabolism; secondly, a violation in the work of internal organs, such as the liver and pancreas; it also leads to muscle atrophy. The table below shows the protein norms for men and women.

The main sources of protein are meat, fish, dairy products and nuts. If for some reason you do not eat meat, then there is a sufficient amount of plant foods containing protein. Cereals also contain a small amount of protein (about 5-7%), but its amino acid composition is by no means perfect, so they will not be a good source of protein. Do not forget that products such as milk, pork, nuts, in addition to a large amount of protein, also have a sufficient amount of fat, so you should start from this too.

If your daily routine does not allow you to eat at work, then a protein shake that replaces one or more meals of protein foods can be a good help. Contrary to popular belief, they are not injected into a vein and huge and ugly muscles will not grow from them in one day. So do not be afraid that they will harm you.